Intermittent Fasting Women
The popularity of intermittent fasting is increasing each day. Fasting helps in reducing calorie intake, losing weight and lowering the risk of diseases. However, the effect it has on women is different from the effect intermittent fasting has on men. In one study, intermittent fasting affected hormones in women, but it did not affect men’s hormones. Therefore, intermittent fasting for women requires some modification.
Benefits of intermittent fasting for women
Apart from reducing the waistline and lowering the risk of developing chronic diseases, intermittent fasting has many benefits for women.
• Heart Health.
In one study, intermittent fasting lowered blood pressure and cholesterol levels in both women and men. The reduction of these two leads to a reduced risk of heart diseases.
Intermittent fasting can aid in managing or reducing the risk of developing diabetes due to its ability to lower insulin levels and insulin resistance which are diabetes risk factors.
• Weight Loss
If done correctly, intermittent fasting can be an effective and safe method of losing weight for women. In one study, obese people had a 3 to 8 per cent reduction of body weight with a 3 to 7 per cent reduction in waist circumference over a period of up to 24 weeks.
• Other Benefits
Other health benefits include a reduced level of inflammation, an improved psychological well-being, preserved muscle mass, and increased longevity.
Best Types of Intermittent Fasting for Women
Women who engage in intermittent fasting take a more relaxing approach than men. For instance, the fasting periods can be shorter, they can consume a small number of calories on fasting days, or they can have fewer fasting days. Below are some of the best fasting methods for women.
• Crescendo Method which includes fasting for a period of 12 to 16 hours for two to three days a week. The days of fasting should not be consecutive, and they should be evenly spaced within the week.
• The Eat-stop-eat method. The method requires an individual to fast for one full day once or twice a week.
• The Fast Diet. In this diet, a person should restrict their calorie intake to twenty-five per cent for two days a week. The can eat normally for the rest of the days.
• The Modified Alternate-Day Fasting. The method allows a person to fast every day with an allowance of generally eating on non-fasting days. The calorie intake for fasting days should be twenty-five per cent of the average consumption.
• The Leangains Method. The method allows for fasting for 16 hours in a day while eating calories during the 8 hour period.
Keeping a healthy diet during the non-fasting days is essential. However, choosing the method that is easily tolerable, sustainable and one that has no adverse health consequences is prudent. Modified Intermittent fasting for women done correctly has evidence of a safe profile, making it a more effective method of starvation than longer and stricter fasts. Therefore, intermittent fasting for weight loss or better health for women is something that should be considered.